Chapter 2 Nutrition Tools

Christine Dobrowolski, DPM MS

2010 Dietary Guidelines

Carbohydrates - 45-65% of diet

Fat - 20-35% of diet

Protein - 10-35% of diet (10-15%)

MACROnutrients

Carbohydrates - 45-65% of diet

Fat - 20-35% of diet

Protein - 10-35% of diet (10-15%)

AMDR Energy Yielding Nutrients

Carbohydrates

45-65%

Protein10-15%

Fat20-35%

Limit refined grains!

Select a variety of

whole vegetables

Limit fruit juice

Flavored yogurts are

like ice cream

Oils in plastic bottles should

be avoided

98%

UL

EAT

WHOLE

FOOD

Water laden

Gummy

Salty

Uniformly shaped (ball?)

Condensed animal parts

Portion Size

General Food Rules

5 Ingredients or Less

Recognize all ingredients

Eat foods that will rot

Don’t buy your food where you buy your gas

Enjoy your food!

EXERCISE

More restful sleep

Improved• health, immunity• body composition, bone density

Lower risk of • cancer, heart disease, diabetes

Flexibility Muscle strength

Muscle endurance

Cardio-respiratory endurance

ACSM Recommendations

Strength training

8-10 exercises 8-12 reps

Cardio

Moderate 30 min 5X

Intense 20 min 3X

THE

END

Ch 1